How To Cook Cabbage

Health Benefits of Cooked Cabbage

Cooked cabbage is a highly nutritious food that offers numerous health benefits. Below are some of the main advantages:

Rich in essential vitamins and minerals: Cooked cabbage is an excellent source of vitamin C, vitamin K, and minerals such as potassium and magnesium. Vitamin C is a powerful antioxidant that strengthens the immune system, while vitamin K is crucial for bone health and blood clotting.
Improves digestion: Thanks to its high fiber content, cooked cabbage promotes healthy digestion by encouraging regular bowel movements and preventing issues like constipation. It also helps maintain a balanced gut flora, especially when consumed fermented (such as sauerkraut or kimchi).
Supports cardiovascular health: The antioxidants present in cabbage, such as anthocyanins, help lower "bad" cholesterol (LDL) levels and improve heart health by reducing blood pressure and preventing plaque buildup in the arteries.
Strengthens bones: The vitamin K found in cooked cabbage is essential for bone health, helping to prevent bone loss and reducing the risk of osteoporosis.
Anti-cancer properties: Cabbage, especially when lightly cooked or eaten raw, contains compounds called glucosinolates, which transform into active substances that can help fight certain types of cancer.

These benefits make cooked cabbage a versatile and nutritious ingredient that can significantly improve your overall health when included regularly in your diet.

What is the best way to cook cabbage to avoid it becoming mushy?

The best way to cook cabbage while maintaining its crisp texture and preventing it from becoming mushy is to cook it for a short amount of time over high heat, using methods like boiling, sautéing, roasting, or steaming. These methods allow the cabbage to retain its firmness and flavor, avoiding excess water absorption or overcooking.

Here are some tips to prevent cabbage from becoming too soft during cooking:

Don’t overcook: Cabbage tends to become mushy if cooked for too long. To maintain its texture, cook it only until it's tender but still crisp. For example, if boiling, 3-5 minutes is enough.
Use less water: If you choose to boil or steam the cabbage, use as little water as possible. Too much water will cause it to absorb moisture and lose its firmness. Also, remove it from the water immediately after cooking and drain it well.
Cook at high heat: Methods like sautéing or roasting at high temperatures help caramelize the cabbage and keep its texture crisp. Avoid stirring too much while cooking to allow proper browning.
Pre-salting: Salting the cabbage before cooking can help draw out some of its natural moisture. Let the cabbage sit with salt for 1-2 hours before cooking, then pat it dry with paper towels.
Add an acidic touch: Incorporating a bit of vinegar or lemon juice at the end of cooking not only enhances the flavor but also helps maintain the firmness of the cabbage, especially with varieties like red cabbage.

How to clean and cut cabbage before cooking it

Before cooking cabbage, it is essential to clean it properly and cut it the right way to ensure it is free of dirt and cooks evenly. Below are the steps to follow:

Cleaning the cabbage

To remove any dirt or surface contaminants, follow these steps:

Remove the outer leaves: The outermost leaves of the cabbage are often wilted or dirty. Remove them before cleaning.
Rinse the cabbage under cold water: Rinse the cabbage thoroughly under a stream of cold water, making sure the water gets between the layers to remove any residue or insects.
Disinfect with vinegar (optional): Fill a large container with cold water and add one cup of white vinegar for every four cups of water. Submerge the cabbage in this solution for 5-10 minutes, then rinse thoroughly with running water to remove any traces of vinegar.

Cutting the cabbage

How you cut the cabbage will depend on the type of recipe you are preparing:

Thin strips (julienne): If you're making salads or stir-fries, cut the cabbage into thin strips. First, cut the cabbage in half and remove the tough core. Then, place the halves face down and slice them into uniform thin strips.
Large chunks: For soups or stews, cut the cabbage into large chunks. This will allow it to hold its shape during cooking and add texture to your dishes.
Wedges: If you are roasting or making "cabbage steaks," cut the cabbage into large wedges. Cut the cabbage in half and then into quarters, keeping the core intact so that the leaves don’t fall apart during cooking.

By following these steps, you’ll have clean cabbage ready for any recipe, with cuts suitable for each type of preparation.

Ingredients for cooking cabbage

Here is the list of ingredients adjusted for the boiling method, with quantities and their role:

Cabbage (1 medium head): The main ingredient, providing fiber, vitamins, and essential minerals.
Water or vegetable broth (enough to cover the cabbage, approximately 4 liters): Used to boil the cabbage, adding flavor if broth is used.
Salt (to taste): Enhances the natural flavor of the cabbage and helps balance the flavors during cooking.
Olive oil (2 tablespoons): Added at the end of cooking, providing smoothness and a healthy touch.
Garlic (2 cloves, minced): Added at the end to give an aromatic touch and enhance the flavor of the cabbage.
Onion (1 small, thinly sliced): Can be added to the cooking water or at the end to complement the cabbage’s flavor with its natural sweetness.
Black pepper (to taste): Adds a spicy touch and depth to the dish.
Apple cider vinegar (1 tablespoon): Added at the end to maintain the cabbage's crisp texture and provide an acidic touch that balances the flavors.
Bacon (optional, 100 grams): Fried separately and added at the end for a crispy, smoky touch if you prefer a more savory version.
Fresh parsley (optional): Adds freshness and color to the finished dish.

These ingredients will allow you to prepare delicious boiled cabbage, maintaining its firm texture and enhancing its flavor with aromatic and fresh touches.

How to cook cabbage from scratch

Below, I explain in detail how to boil cabbage from scratch using the ingredients we mentioned earlier:

1. Prepare the cabbage

Remove the outer leaves: Take off the outer leaves of the cabbage that may be wilted or dirty.
Wash the cabbage: Rinse well under cold water to remove any dirt or residue.
Cut the cabbage: Depending on the recipe, you can cut it into thin strips or large wedges. If you cut it into thin strips, it will cook faster.

2. Boil water or vegetable broth

Fill a large pot with enough water or vegetable broth (approximately 4 liters) to completely cover the cabbage.
Add salt to taste (about 1 tablespoon per 4 liters of liquid).
Bring the water or broth to a boil over high heat.

3. Cook the cabbage

Add the cabbage to the boiling water or broth: Place the cabbage pieces in the pot.

Cooking time:

If you cut the cabbage into thin strips, boil it for 3-5 minutes until tender but still firm.
If you cut it into wedges or quarters, boil it for 10-15 minutes, depending on the size of the pieces.

4. Add garlic and onion

While the cabbage is cooking, in a separate pan, heat 2 tablespoons of olive oil over medium heat.
Add 2 minced garlic cloves and 1 small onion, thinly sliced, and sauté until golden and fragrant (about 5 minutes).

5. Drain

Once the cabbage is cooked, use a slotted spoon or strain all the contents of the pot to remove excess water or broth.

6. Season

Place the drained cabbage in a large bowl and season with the prepared ingredients:

7. Optional: Add bacon and parsley

If you want a more savory touch:

Fry about 100 grams of bacon or pancetta until crispy and add it to the cooked cabbage.
Garnish with a bit of fresh parsley for added freshness and color.

8. Serve

Serve boiled cabbage as a side dish or use it as a base for other dishes like soups or stews.

This simple process will allow you to enjoy tender but firm cabbage with delicious flavor thanks to additional ingredients.

How long should cabbage be cooked to maintain its crunchy texture?

The cooking time for cabbage depends on the method you use and how it is cut. To maintain its crunchy texture, it’s important not to overcook it. Here are the recommended times based on the cooking method:

Boiling

Thin strips: If you cut the cabbage into thin strips, the cooking time will be 3 to 5 minutes. This is enough for the cabbage to be tender but still retain a good crunchy texture.
Wedges or quarters: If you prefer to cook the cabbage in larger pieces, like wedges or quarters, boil it for 10 to 15 minutes. Make sure to check after 10 minutes to avoid it becoming too soft.

Sautéing

When sautéing cabbage, it’s important to cook it over medium-high heat for 5 to 7 minutes if cut into thin strips. This allows it to brown slightly while keeping its firmness.

Steaming

Steaming is an excellent option for preserving the cabbage's crunchy texture. The ideal time is 5 to 7 minutes, depending on the thickness of the leaves.

Roasting

If you prefer roasting cabbage, cut it into large wedges and roast at high temperature (200°C or 400°F) for 25 to 30 minutes, turning halfway through. This allows the outer layers to brown and crisp while keeping the inside tender.

Additional Tips:

To maintain a crunchy texture, you can add a touch of vinegar or lemon juice at the end of cooking, as acids help preserve the firmness of the cabbage.
Avoid completely covering the pot when boiling or sautéing cabbage, as this can create extra steam and cause it to soften too quickly.

Tips to reduce gas when consuming cooked cabbage

Cabbage is a very nutritious food, but due to its high fiber and sulfur compound content, it can cause gas and bloating in some people. Fortunately, there are several tricks you can apply during cooking to minimize this effect. Here are some effective tips:

Add cumin: Add a teaspoon of cumin to the cooking water to reduce gas.
Use fennel or anise: Add a teaspoon of fennel or anise seeds, known for their digestive properties.
Cook in two stages: Boil the cabbage for a few minutes, discard the water, and then boil it again with fresh water.
Add cloves: Place a few cloves in the water to reduce gas and the strong odor.
Soak before cooking: Soak the cabbage in cold salted water for 30 minutes before cooking.
Avoid overcooking: Cook the cabbage only until tender but still firm, about 3-5 minutes for thin strips.
Eat moderate portions: If you're sensitive to gas, consume small amounts of cabbage.

By applying these tips during the preparation and cooking of cabbage, you can enjoy its nutritional benefits without worrying about uncomfortable bloating.

How can I store cooked cabbage to make it last longer?

Cooked cabbage can last several days if stored properly. Here are some tips to maximize its freshness and prevent it from spoiling:

Cool it before storing: Let the cooked cabbage cool completely at room temperature before storing it. This prevents condensation, which can create moisture and mold.
Use an airtight container: Store the cabbage in an airtight container to minimize exposure to air and prevent it from drying out. This also helps avoid absorbing odors from other foods in the refrigerator.
Refrigerator shelf life: Cooked cabbage can last between 3 to 5 days in the refrigerator if stored properly.
Freeze for longer storage: If you want to keep it for a longer time, you can freeze the cooked cabbage. Place it in freezer-safe bags or containers, removing as much air as possible. Frozen cabbage can last up to 10 months.

This way, you can enjoy cooked cabbage for several days without losing its flavor or quality.

Frequently Asked Questions (FAQs)

Q: How long should cabbage be cooked?

A: The time varies depending on the method. For boiling, thin strips take 3-5 minutes, and large wedges take between 10-15 minutes. Cooking it for too long can make it mushy.

Q: How to prevent cabbage from smelling strong when cooking?

A: The strong smell is due to the release of sulfur compounds. Avoid overcooking it and add a touch of vinegar or lemon juice to the water to reduce the odor.

Q: What is the best way to store cooked cabbage?

A: Cool the cooked cabbage before storing it in an airtight container. In the refrigerator, it lasts 3-5 days, and if frozen, it can last up to 10 months.

Q: Can I freeze cooked cabbage?

A: Yes, you can freeze it in freezer-safe bags or containers. Make sure to remove as much air as possible to maintain its freshness for up to 10 months.